• When: 2021-07-20
  • QIC: Brainiac
  • The PAX: Honeybun (R), Katniss (R), Caddyshack, PETA, Finch, Emmy, Ebert, Ralphie, Kukoc, Flea, Brown Shorts, Jail Break, FNG-Herbie, Brainiac

5 years

Wow, 5 years! 5 years ago yesterday (7/19/2016) YHC made one of the best decision of his life and posted for the 1st time. A lot has happen over the last 5 years. Some great things and some terrible. Many situations that YHC was very glad to have the love and support of the PAX. Many CSAUPs, GORUCK events, Spartans, P200s, D2D, USMC mud runs and a ton of beatdowns!

 YHC is a better man today than 5 years ago. F3 has helped YHC through my M battling cancer, ups and downs of life and 6 surgeries. YHC’s health continues to decline due to RA with some days being better than others. Often times, YHC just shows up and runs his mouth instead of a lap. The great thing is, the men still push YHC to post. They encourage me to show up and join in on the fellowship! You see, F3 IS MORE THAN JUST A WORKOUT. It is a group of men to help you through life. A group of men that push you to get better. Not just physically, but mentally as well. YHC is thankful to the men of Snake Pit and all the PAX of F3 Lexington for continuing to strive to be better men, and to push other to better themselves. The men of Snake Pit are second to none!

Conditions: wet and moist


Disclaimer Not a professional, modify when needed

Mosey towards the warm up area on the practice field and grab a block on the way. Someone grabbed YHC’s block as the white board and umbrella were being set up. Luckily the umbrella worked and the rain did not erase the #weinke 



Hand release merkins x 5 OYO The Pax really enjoyed here since it was wet and rainy. YHC somehow ended up in a puddle.

Windmill X 10 IC

Hand release merkins x 5 OYO

SSH x 10 IC

Hand release merkins x 5 OYO

LBAC x 10 IC F&R-3 men running a few minutes late made their way down the stairs and grabbed a block and joined us. It was great to see that an FNG was 1 of the 3!

Hand release merkins x 5 OYO 


The Thang

-Partner up and complete the following exercises. Split the reps however you feel necessary. Partners will run lap together. Poor Finch was my partner so I told him just to do 25 of each exercise and for him to run with another group. YHC did walk a few laps and join the FNG for 1.

  • Burpees X 50
  • Curls X 50

-Take a lap

  • HR Merkins X 50
  • Thruster X 50

-Take a lap

  • Bonnie Blairs X 50
  • Swings X 50

-Take a lap 

  • Squat jumps X 50
  • Bent over rows X 50

-Take a lap

Next up-

Murder bunnies to opposite goal line. OH carry to pull up bars.

Started running short on time and needed to name an FNG so we had to modify the last little bit of the weinke. Murder bunnies were completed then OH carry back to the block pile. Unfortunately, no MARY or Donatello. I am pretty sure the PAX were happy they did not have to lay on their backs as we were already wet enough. Also, no time for pull-ups. Which is really unfortunates as Honey Bun (R) was going to have to attempt them 1 handed due to a nagging wrist injury. 

  • Pull ups X 50
  • OH press X 50

OH carry back to original goal line.


  • BBSU X 25 with block
  • Flutter kicks X 25 4 count
  • American Hammer X 25 4 count
  • Iron Cross x 25 4 count

Donatello- really disappointed that YHC was unable to squeeze this in. All FNGs should be introduced to the Big Boys stairs immediately.



Prayer request

All F3 nation

F3 Burlington- Flamingo’s 2.0 battling leukemia

Travel mercies- All PAX and families, Katniss’ M



Stomp the Swamp- Word is that Kukoc may let someone else win this year. Are you fast enough?

Mole skin

“The Man in the Arena”

“It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming; but who does actually strive to do the deeds; who knows great enthusiasms, the great devotions; who spends himself in a worthy cause; who at the best knows in the end the triumph of high achievement, and who at the worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who neither know victory nor defeat.”

April 23, 1910, Theodore Roosevelt 


Q Sheet needs some love!!!!!


Leave a Comment

Your email address will not be published. Required fields are marked *

I accept that my given data and my IP address is sent to a server in the USA only for the purpose of spam prevention through the Akismet program.More information on Akismet and GDPR.